Jowar ke fayde aur nuksan: jowar ki roti khane ke fayde

Jowar ko English mein sorghum kehte hain (Sorghum bicolor). ICAR-IIMR ke mutabik iske daane safed, peele ya laal ho sakte hain, aur Telangana, Andhra Pradesh, Maharashtra aur Central India ke kuch hisson mein yeh ek mukhya fasal hai. ICMR-NIN aur ICAR-IIMR millets ko nutri-cereals kehte hain, aur jowar unmein se ek hai. Jowar ka swaad halka hota hai, isliye bachche bhi jowar ki roti aasani se kha lete hain. Jowar teen roop mein milta hai: sabut daana (chawal ki tarah pakane aur upma ke liye), jowar rava (toota hua jowar) aur jowar atta (bhakri aur roti ke liye). Jowar ke naam alag-alag bhashaon mein, jaise jwari, jola, jonna aur cholam, jowar in English page par diye hain.

1. Fibre jo pet bhara rakhta hai

100 g jowar mein 10.22 g fibre hota hai (IFCT 2017), yani 40 g atte ki ek bhakri mein lagbhag 4.1 g fibre. ICMR-NIN ki guidelines ke mutabik fibre carbohydrate aur fat ka absorption dheema karta hai aur khane se pet bhara hone ka ehsaas badhata hai. Isi wajah se weight control karne wale log chawal ya maide ki jagah jowar ki roti khate hain, upar se nahi.

2. Protein gehun ke barabar

Jowar mein 9.97 g protein per 100 g hota hai, jo gehun ke lagbhag barabar aur ragi se zyada hai. Lekin ICAR-IIMR ke mutabik millets ke protein mein lysine kam hota hai, aur jowar ka mukhya protein, kafirin, pakane par kam pachta hai. Doosre khano ke saath lene se iski protein quality behtar hoti hai, isliye bhakri ke saath dal, dahi ya doodh zaroor lein.

3. Gluten-free anaj

Jowar mein gluten bilkul nahi hota. Jinhe coeliac disease ya wheat sensitivity hai, unke liye jowar ki roti roz ka achha vikalp hai; ICAR-IIMR bhi sorghum ko celiac disease walon ke liye theek maanta hai. Gluten na hone ki wajah se jowar ka atta ubalte paani se goondha jaata hai aur roti haath se thapi jaati hai. Coeliac hain to aisa atta lein jo gehun wali chakki mein na pisa ho.

4. Iron aur haemoglobin

100 g jowar mein 3.95 mg iron hota hai; do bhakri (80 g atta) se lagbhag 3.2 mg milta hai. 2021 ki ek meta-analysis (Frontiers in Nutrition) mein paaya gaya ki niyamit millet khane se anaemia wale logon ka haemoglobin badha, aur chaar human studies mein serum ferritin bhi badha. ICMR-NIN ki guidelines ke mutabik vitamin C wale khane saath lene se iron behtar absorb hota hai, isliye roti ke saath nimbu ya tamatar ki sabzi lein.

5. Magnesium, potassium aur folate

100 g jowar mein 133 mg magnesium, 328 mg potassium, 1.96 mg zinc aur 39.42 mcg folate hota hai, aur sodium sirf 5.42 mg. Yeh minerals anaj ki bahari parat (bran) mein hote hain, jo polish kiye hue chawal se nikal jaati hai; sabut jowar aur chakki ke atte mein bani rehti hai.

6. Blood sugar par halka asar

Jowar ka GI 66 hai (University of Sydney database, ubla hua sabut daana), yani medium, low nahi. Phir bhi 2021 ki ek meta-analysis (Frontiers in Nutrition) mein diabetes wale logon mein lambe samay tak millets khane se fasting aur khane ke baad ka blood glucose kam hua, aur 2016 ke ek systematic review (Nutrition Reviews, 19 studies) mein sorghum khane se blood glucose response kam hone ke saboot mile. Roti ki matra aur saath ki dal ka dhyan rakhna tab bhi zaroori hai. Roti ke hisaab se calories jowar roti calories page par hain.

7. Weight control mein madad

30 g atte ki ek patli roti mein lagbhag 100 kcal aur 40 g ki bhakri mein 134 kcal hote hain, ghee ke bina. Upar bataya fibre pet bhara hone ka ehsaas badhata hai. Yeh fayda tabhi hai jab jowar chawal ya maide ki jagah khaya jaaye, unke upar se nahi.

8. Kam fat, halka anaj

100 g jowar mein sirf 1.73 g fat aur 334 kcal hote hain; bajre mein iska teen guna fat hai. ICAR-IIMR ke mutabik sabut anaj ka atta germ ke tel ki wajah se kharab (rancid) hota hai, aur jowar mein tel kam hai, isliye iska atta bajre ke atte jitni jaldi kharab nahi hota.

9. Pachan mein aasan

ICAR-IIMR ke bulletin mein millets ko aasani se pachne wala aur non-acid forming bataya gaya hai. Jowar ka zyaadatar fibre insoluble hota hai, aur ICMR-NIN ki guidelines ke mutabik fibre stool ko bulk deta hai aur kabz kam karta hai.

10. Antioxidants

ICAR-IIMR ke millet bulletin ke mutabik sorghum mein phenolic acids aur flavonoids hote hain, kuch kismon mein condensed tannins aur rangeen daanon mein 3-deoxyanthocyanidins bhi, aur lab tests mein sorghum ki antioxidant activity zyada paayi gayi hai. 2016 ke Nutrition Reviews review mein sorghum khane se oxidative stress ke markers kam mile. Yeh compounds zyaadatar bahari parat mein hote hain, isliye sabut anaj ka atta lein, chhana hua maida jaisa nahi.

Aam matra mein jowar lagbhag sabke liye theek hai. Dikkat zyada matra, galat tareeke ya kisi bimari ki wajah se hoti hai, anaj ki wajah se nahi.

• Gas aur pet phoolna: agar aap safed chawal se seedhe do bhakri par aa gaye, to fibre achanak badh jaata hai. Ek roti se shuru karein, paani zyada piyein; aadat hone ke saath aaram aa jaata hai.
• Kabz: sookhi bhakri bina paani ya dal ke khane se kabz ho sakti hai. Jowar ke saath chhaas, dal ya rasedaar sabzi zaroor ho.
• Iron aur zinc ka absorption: ICAR-IIMR ke mutabik millets mein phytate aur tannins minerals ka absorption kam karte hain, halanki zyaadatar jowar mein condensed tannins nahi hote. Sabut jowar ko raat bhar bhigona, ankurit karna ya dosa ka batter ferment karna aise gharelu tarike hain jo ICMR-NIN ki guidelines ke mutabik nutrients ka absorption behtar karte hain.
• Coeliac disease: jowar mein gluten nahi hai, lekin gehun wali chakki ka atta thoda gluten le sakta hai. Sabut daana lekar ghar par pisein, ya aisa pack lein jo gehun se alag pisa ho.
• Diabetes: 100 g jowar mein 67.68 g carbohydrate hai aur GI 66 hai. Jowar chawal ya gehun ki jagah khayein, upar se nahi, aur roti gin kar khayein.
• Kidney ki bimari: 328 mg potassium per 100 g hai, isliye potassium-restricted diet mein doctor se poochhe bina jowar na badhayein.

Jowar ke protein mein lysine kam hai, isliye sirf jowar aur bina dal ki diet adhoori hai. Koi bhi medical condition ho to apna staple anaj badalne se pehle apne doctor ya dietitian se baat karein.

Ek se do bhakri roz, yani 40 se 80 g jowar atta, se 134 se 267 kcal, 4 se 8 g protein aur 4.1 se 8.2 g fibre milta hai, dal-sabzi ke alawa. Yeh din ke anaj ka ek hissa hai, poora nahi: ICMR-NIN ki Dietary Guidelines for Indians ke mutabik vyask apne anaj ka 20 se 30 pratishat (kachche vajan mein) millets se lein, isliye kam khane walon ke liye ek bhakri aur zyada mehnat karne walon ke liye do bhakri theek hai. Yahi guidelines alag-alag whole grains aur millets khane ki salah deti hain, isliye jowar ko gehun, chawal, ragi aur bajre ke saath hafte mein badal-badal kar khayein.

Bachchon aur buzurgon ke liye pehle patli jowar ki kanji ya aadha jowar, aadha gehun ki roti banayein, kyunki sookhi bhakri chabana mushkil hota hai. Agar aap polish kiye chawal se aa rahe hain, to pehle ek roti roz khayein, aur pet ko aadat pad jaaye tab do karein. Zyada khana behtar nahi: roz teen ya usse zyada bhakri baaki anaj ki jagah le leti hai, aur itna fibre upar bataayi gas ki wajah ban sakta hai.

Jowar ke fayde tabhi milenge jab aap use roz kha sakein, isliye unhi dishes se shuru karein jo India mein pehle se bante hain.

• Jowar bhakri: ubalte paani se goondha atta, haath se thapi hui, aanch par phulayi hui; pithla, thecha, dal ya kisi bhi sabzi ke saath.
• Jowar upma: sabut jowar ko raat bhar bhigo kar pressure cooker mein pakayein, phir sooji upma jaisa rai, kadi patta aur sabziyon ka tadka lagayein; bhigone ke baad lagbhag 50 minute ka kaam, aur tiffin mein bhi chal jaata hai.
• Jowar dosa: jowar atta, thode chawal ke atte aur khatte dahi se instant dosa, bina bhigoye ya ferment kiye; lagbhag 50 minute mein aath dosa.
• Sabut jowar ko chawal ki jagah khichdi ya pulao mein; garmi mein jowar ki ambali (chhaas wali thandi, patli kanji); aur popped jowar ka chivda.

Do aadatein nutrients ko kaam ka banati hain: khane mein nimbu, tamatar ya amla jaisa vitamin C ka source rakhein (iron ke liye), aur thali mein dal, dahi ya doodh rakhein (protein ke liye). Saari recipes jowar recipes page par hain; poori English jaankari jowar atta benefits aur jowar guide par hai.

Is jowar good for health?

Haan, agar jowar chawal ya maide ki jagah khaya jaaye. 100 g jowar mein 10.22 g fibre, 9.97 g protein aur 3.95 mg iron hota hai, fat sirf 1.73 g, aur gluten bilkul nahi. GI medium (66) hai, isliye matra dekhein, aur protein poora karne ke liye dal saath lein. Roz ek-do bhakri dal-sabzi ke saath sahi pattern hai.

Does jowar have protein?

Haan. IFCT 2017 ke mutabik 100 g jowar mein 9.97 g protein hota hai, jo gehun ke lagbhag barabar hai. 40 g atte ki ek bhakri se lagbhag 4 g protein milta hai. Is protein mein lysine kam hai, isliye jowar ki roti ke saath dal, dahi ya doodh lein; isse protein ki quality behtar hoti hai.

Jowar ki roti roz kha sakte hain?

Haan, ek se do bhakri roz theek hai, chawal ya gehun ki jagah. Sirf jowar par mat rahein: hafte mein gehun, chawal, ragi aur bajre ke saath badal-badal kar khayein, jaisa ICMR-NIN ki dietary guidelines kehti hain. Naye hain to ek roti roz se shuru karein aur paani zyada piyein.

Jowar ki roti se gas hoti hai?

Shuru mein ho sakti hai, khaaskar agar aap safed chawal se seedhe do bhakri par aaye hain, kyunki 100 g jowar mein 10.22 g fibre hota hai. Ek roti se shuru karein, saath mein dal ya chhaas lein, sookhi bhakri na khayein, aur paani badhayein. Pet ko aadat padne par gas aksar kam ho jaati hai.

Jowar garmi mein kha sakte hain?

Haan, jowar saal bhar kha sakte hain, garmi mein bhi. Kai gharon mein ise thanda anaj maana jaata hai; yeh paramparik maanyata hai, kisi study ka nateeja nahi. Garmi mein halka khana chahein to bhakri ke saath chhaas ya patli dal lein, ya jowar ki ambali (paani mein pakayi patli kanji, thandi karke chhaas mein milayi hui) banayein.

Jowar aur bajra mein kya fark hai?

Jowar sorghum hai aur bajra pearl millet, do alag paudhe. Jowar ka swaad halka hota hai; bajre mein fat lagbhag teen guna hota hai, aur ICAR-IIMR ke mutabik yahi fat rakhe hue bajre ke atte ko kharab karta hai. Dono ki bhakri banti hai, aur dono gluten-free hain.